Home Diets to lose weightFast diets Military Diet How to lose 5 KILOS! in just 3 days

Military Diet How to lose 5 KILOS! in just 3 days

by Georgia Ede
Published: Last Updated on

Military Diet of the 3 days, the diet that sweeps Why?

The Military Diet is a fast diet that promises a weight loss of up to 5 KILOS in 3 DAYS . It is a nutritional plan that is ideal for those who need to lose weight quickly, before a social event, or any emergency situation. Their system is based, generally on the work shifts of the military in which they work three days and rest four, and that is their system.

This nutritional plan has become fashionable due to its high effectiveness and its low level of commitment . It is ideal for people who do not have a lot of willpower, or who does not last a long time. Since in this way, they are able to exert themselves 3 days to the maximum and then they have four days to eat what they want.

It is true that after the three days of dieting, if the four subsequent days we continue to control the diet, we will obtain much better results, since the rebound effect will be less and the weight loss will be sustained for longer.

👉How does the military diet work?

The military diet nutritional plan is based on a three-day feeding control cycle and four days off . This diet will allow you to lose weight quickly, as well as burn fat quickly, recharge you with energy and also accelerate your metabolism . That is why those who carry it out defend its effectiveness despite their slight level of effort, since it is easier to exert oneself for a short period of time, having the reward of a few days of rest afterwards.

During the three days of eating control you must follow a strict nutritional plan that will allow you to lose up to 5 kg of weight in THREE days .

During the next four days, you will be able to eat as you have regularly been doing. Of course, we must emphasize that it is very important to eat healthily and try not to provide our body with excess calories that make us regain the weight lost during the eating control stage.

During the four days of rest we must control the diet and eat a healthy and balanced diet to obtain better results.

👉Why do the military diet?

Most diets require a higher level of commitment than the military diet, since they tend to last longer (which implies a greater effort), in addition other types of diets restrict many foods during the time that it is carried out, and is very expensive to stop consuming the foods we were used to.

On the other hand, other diets accompany the control of food with supplements to help weight loss, which gives them greater financial expenditure.

The military diet is a simple diet , without major economic effort, since the foods that are consumed are low cost , it does not require supplements , nor great restrictions, therefore; It is a diet that responds to the needs of anyone who does not want to make a great effort, which is why we qualify it as an easy and effortless diet .

What can I eat on the military diet? Can I have ice cream?

It is not a particularly low-calorie diet, rather the caloric intake is medium , since very low diets are not easy to carry out for a long time.

In addition, it has ended up showing that weight is not maintained as soon as we start eating regularly and ingest a greater number of calories. For this reason, the military diet in the feeding control phase (3 days) has a daily caloric intake of between 1,300 and 1,400 kcal on the first day, 1,200 calories on the second, and 1,100 kcal on the third day.

As you will see below in the military diet, dinners are the strongest dish of the day, allowing the consumption of a scoop of ice cream daily, which is why it is also known as the ice cream diet .

Very strict military diet?

It is not advisable to do very strict diets such as 900 calories since the moment we start to eat 1200 we will begin to gain weight, in addition the abrupt change does not produce positive effects on the body, quite the opposite.

It is more advisable to start by reducing the calorie intake little by little so that the body gets used to it and the stomach closes little by little, since if we do it suddenly, the only thing we will achieve is to increase the level of anxiety and eat at the wrong time. and bad; That is why the military diet is so effective, because little by little it accustoms the body to eat less.

During the rest stage, we should not exceed 1500 calories , to achieve better results. We can also combine a crash plan if one day we go a little too far with caloric intake. That is, if one day we spend, the next day we can make the menu for day 3 (1100 kcal) to counteract the effects and continue losing weight.

Menu of the Military Diet Spain

DAY 1
Breakfast
Orange or grapefruit juice, a coffee and a slice of bread with a slice of cold turkey or ham. A green tea or black coffee.
Midmorning
A piece of sour fruit (strawberries, orange, tangerine, grapefruit, etc).
Meal
A grilled tuna steak and a slice of whole wheat bread. A tea or infusion.
Mid afternoon
A low-fat yogurt or an apple.
Dinner
A fillet of beef or chicken accompanied by green beans. Half a banana and a scoop of ice cream.

 

DAY 2
Breakfast
Grapefruit or orange juice, a black coffee. A scrambled egg and a slice of toast.
Midmorning
Half a banana.
Meal
A portion of fresh cheese, a tomato, a boiled egg and a slice of toast.
Mid afternoon
Half a banana.
Dinner
A chicken fillet with broccoli and a scoop of ice cream.

 

DAY 3
Breakfast
Orange or grapefruit juice, a black coffee and a slice of bread with fresh cheese.
Midmorning
Half a banana.
Meal
A boiled egg, two slices of ham and a slice of toast.
Mid afternoon
A small apple.
Dinner
A tuna steak, half a banana, and a scoop of ice cream.

 

US Military Diet Menu

This is another of the military diet options based on the diet of the United States military, below you can see how soldiers usually eat, this diet is the strictest option .

If we want to obtain better results we must combine it with physical exercise, in such a way we will be able to burn accumulated fat.

It is important to note that during the rest days we will increase the caloric consumption although it is not advisable to overdo it too much so that there are no major nutritional imbalances.

We have developed the diet into a simple infographic on the strict military diet, so you can visualize what you should eat.

Basic guidelines of the Extreme Military Diet

The menu of the United States military diet is a more strict menu since the average daily caloric consumption is about 1000 kcal , breakfasts and meals are quite light while dinners provide a higher caloric intake, something that may be shocking but has an explanation. Dinner is the time when they replenish the necessary energy after daily activity, while the rest of the meals are faster due to the workload.

As we can see in the image on the first day , breakfast consists of a grapefruit or orange juice, a coffee (which we can accompany with milk) and a toast with peanut butter, something widely used in the US and that provides us with healthy fats. ; yes if it is peanut butter without sugars . For lunch we will have a coffee along with two slices of bread with canned natural tuna.

This type of food is usually made by soldiers outside the base, so they are fast foods or snacks. At dinner we will have a red meat steak accompanied by cooked green beans and a piece of fruit, this is the most important meal for them, since it is what allows them to replenish their energy to have a proper rest afterwards, it is not about either of a copious dinner, since this would make it difficult to rest. We must bear in mind that they tend to have dinner earlier and that it takes a couple of hours until they go to bed.

Another of the customs of the American soldiers is to finish dinner with a vanilla ice cream , and before going to bed take half a banana so they are recharged with potassium, thus avoiding muscle cramps.

The second day consists of a slightly more complete breakfast, some bread toasts, half a banana and a boiled egg. This breakfast provides us with a part of carbohydrates, a part protein and one part of vitamins and minerals with the fruit, as well as a quantity of fats from the yolk of the egg.

At lunch we will have a cup of cottage cheese (approximately 250 gr) accompanied by a boiled egg and some crackers type toast (approximately 5 units).

Dinner will be more complete, a couple of sausages, broccoli and cooked carrots accompanied by a piece of fruit, vanilla ice cream and half a banana before going to bed.

On the third day  , breakfast consists of a piece of fruit, some crackers toast and a piece of cheddar cheese.

At lunch we can have two slices of bread with a hard-boiled egg.

Dinner on this last day is lighter and consists of a can of tuna, half a banana and the vanilla ice cream.

As you can see, the third day the diet is poorer in calories, it is the last day of effort and we will compensate for it on rest days.

It is important to note that sometimes they choose to include a product as a snack between meals such as a piece of fruit or some juice or coffee that helps them fill up for a longer period of time.

Due to the characteristics of the menu, it is not a balanced diet , it is a fast diet that achieves effects in a short period of time but it is not advisable to carry out for a long time and we must always respect the breaks.

Recommendations for the American military diet

We remember that before doing any diet you should consult a specialist if you have previous health problems and we warn that the duration of this diet is three days and should not be prolonged in time, as it could have negative consequences on our body.

It is advisable to repeat the cycles until the ideal weight is achieved , always respecting 3 days of nutritional control and 4 days of rest, so that the body does not suffer from a very low caloric intake sustained over time.

It is compatible with moderate exercise , and it is highly advisable to drink 2 liters of water daily to eliminate toxins from the body correctly.


If you want to download the Military Diet in pdf free to print, click on the following link:

You may be interested in a 1000 calorie diet to lose weight, another alternative with which to lose weight quickly and safely.

Military diet for vegetarians

The success of this diet is so great that we are often asked about the military diet for vegetarians, and the truth is that it has an easy adaptation. We must change the products that we cannot consume such as meat, tuna for protein products of vegetable origin such as legumes or for meat substitutes such as vegetable meat , in similar proportions.

In the case that they also do not consume eggs, we must substitute that contribution for tofu, or for legumes such as edamames or chickpeas, whose protein is complete, always with some contribution of healthy fat, as is the case of olive oil

Russian military diet, the 14-day military diet

After the success of the military diet, there are many new similar diet plans that appear; This is the case of the Russian military diet, which allows us to lose weight quickly with a very similar dietary pattern. It is a low-carbohydrate diet, also known as the Russian Air Force diet , of which we emphasize that it is not necessary to carry out an active physical-sports activity.

You can practice yoga or Pilates, in which the caloric burn is not very high, but it is not advisable to practice intensity aerobic exercise.

This diet is longer, it is carried out for 14 days to lose 10 kilos. After doing it, we will have to rest for 2 weeks, moderating the caloric intake so as not to regain the lost weight, and at this time increasing the load of physical activity, doing cardio exercises to counteract the possible caloric increase in the diet and thus continue to lose weight. weight, or at least maintain ourselves and not regain the lost weight.

If we stop to analyze, 10 kilos in 14 days is much more weight than we must lose, to do it safely, but these types of fast diets are diets in which we must respect the deadlines and in no case extend it more than what is established , since we could have problems related to a nutritional deficit, such as fatigue, headache or weakness.

Russian military diet menu

The menu of the Russian military diet is very simple and we are going to tell you about it in detail, below:

DAY 1 
Breakfast
An infusion or coffee (no sugar, just sweetener) and whole wheat toast.
Midmorning
A piece of fruit.
Meal
3 boiled or omelette eggs and a tomato.
Mid afternoon
Sweetened infusion.
Dinner
Green salad and 200 grams of lean red meat.

 

DAY 2 
Breakfast
An infusion or coffee (no sugar, just sweetener) and whole wheat toast.
Midmorning
A piece of fruit.
Meal
Mixed salad and 200 grams of white meat.
Mid afternoon
A sweetened infusion.
Dinner
200 grams of turkey or ham and a natural yogurt.

 

DAY 3
Breakfast
An infusion or coffee (no sugar, just sweetener) and whole wheat toast.
Midmorning
A piece of fruit.
Meal
Green salad with two tomatoes and an orange for dessert.
Mid afternoon
Infusion or coffee.
Dinner
Mixed salad, 200 grams of ham and two boiled eggs.

 

DAY 4
Breakfast
An infusion or coffee (no sugar, just sweetener) and whole wheat toast.
Midmorning
A piece of fruit.
Meal
200 gr of skim cheese, two boiled eggs and a carrot.
Mid afternoon
Coffee or infusion.
Dinner
Yogurt with fruit salad.

 

DAY 5
Breakfast
An infusion or coffee (no sugar, just sweetener) and whole wheat toast.
Midmorning
A piece of fruit.
Meal
200 grams of turkey ham and a cup of grated carrot.
Mid afternoon
Coffee or infusion.
Dinner
300 gr of white fish and two tomatoes.

 

DAY 6
Breakfast
An infusion or coffee (no sugar, just sweetener) and whole wheat toast.
Midmorning
A piece of fruit.
Meal
250 gr of chicken breast and a citrus fruit for dessert.
Mid afternoon
An infusion.
Dinner
A cup of grated carrot and two boiled eggs.

 

DAY 7 
Breakfast
An infusion or coffee (no sugar, just sweetener) and whole wheat toast.
Midmorning
A piece of fruit.
Meal
200 gr of lean red meat and a citrus fruit.
Mid afternoon
An infusion or coffee.
Dinner
Free in moderation.

This same menu will be repeated during the following week of the diet, after two weeks we will move on to a more balanced plan, such as a 1200 calorie or 1500 calorie diet and we will increase the load of physical exercise to counteract the excess calories

You may also like

Leave a Comment